Foods & Spices for Soon-to-be married Couples to Uplift Their Immunity
Keep your body in check before the big day by incorporating these immune-system boosters into your routine. It is important to enrich your immune system by following a particularly healthy diet with gut-friendly foods.
Imagine this, it’s 3 days before your wedding and you wake up with a runny nose, scratchy eyes, a slight cough, and you can feel it getting worse. Don’t think it will happen to you? That’s what everyone thinks. But wedding day illness happens to so many couples in the days leading up to their wedding.
Despite claims you may have seen on the Internet, there's no magic food or pill that is guaranteed to boost your immune system and protect you against coronavirus.
But there's uplifting news, too: There are ways to keep your immune system functioning optimally, which can help to keep you healthy and give you a sense of control in an uncertain time.
These include proper handwashing, maintaining good nutrition, being physically active, meditating and managing stress and getting adequate sleep.
Fill your plate with immune-boosting nutrients. One of the best ways to stay healthy is to eat a nutritious diet. That's because our immune system relies on a steady supply of nutrients to do its job.
Here are some key nutrients that play a role in immunity, and food sources of them:
1. Carrots, kale, and apricots for beta carotene
Beta carotene gets converted to vitamin A, which is essential for a strong immune system. It works by helping antibodies respond to toxins and foreign substances.
Good sources of beta carotene include sweet potatoes, carrots, mangoes, apricots, spinach, kale, broccoli, squash, and cantaloupe.
2. Citrus fruits
Most people turn to vitamin C after they've caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.
Popular citrus fruits include:
Because your body doesn't produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal.
3. Papaya and Kiwi
Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.
Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
4. Milk, eggs, nuts and more for protein
Protein is a key building block for immune cells and antibodies and plays a crucial role in helping our immune system do its job.
Protein comes from both animal and plant-based sources and includes:
- Cottage cheese
- Beans, and
Protein-rich snacks, such as roasted chickpeas, which can be eaten in place of snacks devoid of protein, such as animal crackers, are healthy.
5. Sunflower seeds
Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant.
Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
6. Crab & Nuts
Zinc helps cells in your immune system grow and differentiate. One meta-analysis revealed that zinc supplements may shorten the duration of symptoms of the common cold.
Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.
Sources of zinc include:
- fortified cereals
- wheat germ
- oysters (including canned)
- pork chop
- dark meat poultry and
You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
It has high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Turmeric benefits the brain and body both with its nutrients and properties like Vitamin A, E, C & K, potassium, calcium, and iron.
8. Ginger and Garlic
Ginger is another ingredient many turns to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it's a must-have for your health. Early civilizations recognized their value in fighting infections.
It is also rich in probiotics and prebiotics, it helps boost the health of the microbiome, which in turn supports our immune system. Garlic may also help lower blood pressure and slow down the hardening of the arteries.